The Best Ways to Sleep if You Have Heartburn

Are you one of the millions of Americans who suffer from GERD and acid reflux?

If so, you know how disruptive these conditions can be to your life. Not only is the intense heartburn painful and uncomfortable, but it can also make it difficult to get a good night’s sleep.

If you’re looking for some tips on how to sleep with GERD and acid reflux, then you’ve come to the right place. This blog post will explore the various sleep hygiene habits that can help make sleeping with GERD and acid reflux more bearable. After reading this post, you will be able to sleep easier, with more comfort and less pain.

Read on to discover what sleep hygiene habits you can implement today to make sleeping with GERD and acid reflux much easier.

What Is GERD?

GERD is a medical condition that stands for Gastroesophageal Reflux Disease. GERD occurs when stomach acid travels backward, up into your esophagus and throat. This causes an intense burning sensation in your chest, which is known as heartburn.

Symptoms of heartburn include chest pain, difficulty swallowing, and nausea. GERD is a chronic condition that can be managed with lifestyle changes and medical treatments like antacids and acid-suppressing drugs.

What Factors Cause GERD

GERD is caused by a variety of factors, including diet, lifestyle habits, and medications. Eating certain foods can trigger GERD symptoms, such as fatty or fried foods, alcohol, spicy food, and caffeine.

Lifestyle habits like smoking or lying down after eating can also contribute to GERD symptoms. Certain medications can also worsen GERD symptoms, so it’s essential to speak with your doctor about any medications you are taking that could be causing GERD flare-ups.

Sleeping With GERD

If you have GERD and acid reflux, sleeping with heartburn and getting a good night’s sleep might seem impossible but it doesn’t have to be! There are several sleep hygiene habits that can help make sleeping with GERD and acid reflux more bearable.

Sleep Hygiene Tips for Sleeping With GERD

Sleep hygiene refers to the habits and practices that are necessary for getting a good night’s sleep. Healthy sleep habits can make all the difference when it comes to sleeping with GERD and acid reflux. Here are some sleep hygiene tips you can try right now for a better night’s sleep.

Eat Smaller Meals Throughout the Day

Try eating smaller meals throughout the day. Eating smaller meals can help reduce the amount of acid in your stomach. Eating larger meals puts more pressure on your lower esophageal sphincter, which triggers GERD symptoms.

Avoid Eating Late at Night

Eating close to bedtime can cause GERD symptoms to flare up. Eating your last meal or snack at least three hours before bed can reduce the amount of acid in your stomach before you lie down.

Avoid Eating Spicy or Acidic Foods Before Bed

Spicy or acidic foods such as chilies, citrus fruits, and garlic can trigger GERD symptoms. Avoid eating these types of foods for dinner, and try to stick with lighter options.

Don’t Drink Caffeine Before Bed

Caffeine can cause GERD symptoms to flare up as it stimulates acid production in the stomach. Try to avoid drinking caffeinated beverages such as coffee, tea, and soda late in the evening. Limiting your intake of caffeine overall can further reduce GERD symptoms.

Stop Smoking and Limit Alcohol Intake

Smoking can worsen GERD symptoms and make it harder for your body to heal from this condition. If you’re a smoker, quitting is one of the best things you can do for your health.

Additionally, drinking alcohol close to bedtime can also worsen GERD symptoms. Try limiting your alcohol intake throughout the day for better sleep.

Drink Plenty of Fluids Throughout the Day, Especially Water

Drinking plenty of fluids throughout the day can help reduce GERD symptoms. Water is especially beneficial as it helps to neutralize stomach acid. Try to drink at least 8 glasses a day to stay hydrated.

Avoid Lying Down After Eating

Lying down after eating can cause GERD symptoms to flare up. Try to stay upright for at least three hours after eating and avoid lying down until GERD symptoms have subsided.

Sleep in an Elevated Position

When you lie down after eating, stomach acids can more easily move up your digestive system and irritate your esophagus. To reduce acid reflux while sleeping, try propping yourself up with pillows or use a wedge-shaped cushion to elevate your head and torso. Sleeping with your upper body elevated can help keep stomach acid from entering the esophagus while you sleep.

Wear Loose-Fitting Clothes

Tight clothes can put pressure on your abdomen, which can make GERD symptoms worse. Try wearing comfortable, loose-fitting clothing when you’re sleeping to reduce GERD symptoms.

Practice Relaxation Techniques

Stress is a known trigger for GERD symptoms, so it’s important to practice relaxation techniques before bedtime. This could include things like deep breathing exercises, yoga, or mindfulness meditation. Relaxing activities like journaling or reading a book before bed can also help reduce stress levels and ease GERD symptoms.

Consider Using a Heartburn Medication to Get Relief From Symptoms

Heartburn medication can help reduce GERD symptoms and the amount of acid in your stomach so you can get a good night’s sleep. Talk to your doctor to determine the best type of medication for you.

Additionally, if you've ever wondered, 'Does throwing up help heartburn?' or 'Will throwing up help acid reflux?' it's essential to note that while vomiting may provide temporary relief by expelling stomach contents, it can ultimately worsen GERD symptoms and damage the esophagus lining. It's crucial to focus on lifestyle changes and proper medication management for long-term relief from GERD and acid reflux.

A Restful Night’s Sleep Is Possible With GERD

Following these sleep hygiene tips and avoiding triggers that lead to GERD symptoms can make sleeping with GERD and acid reflux much easier. With the right lifestyle changes and relaxation techniques, you can get a good night’s rest even if you have heartburn or acid reflux.

Tried everything and still need a solution or a little extra help to get to sleep? Then check out GerdLi's all-natural and best supplements for GERD symptoms. Our products are made from all-natural ingredients offering an effective and organic alternative to traditional over-the-counter medications.

Try our supplements with these sleep hygiene tips today, and start sleeping better with GERD tonight.